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People [with SAD] ... want to stay home and sleep, but that only reinforces the disorder and makes it worse.
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mood improvement when the season changed. For those with more mild cases, Bieber says there are a few strategies people can try at home to boost their mood. First and foremost, she stresses the importance of spending time outdoors, even if it sounds unappealing. “People are put off by the fact that it’s dark or cold outside, so it’s counter to anything that their mind or body wants to do,” she acknowledges. “They want to stay home and sleep, but that only reinforces the disorder
and makes it worse.” According to Bieber, exposure to natural sunlight helps one’s body maintain a proper amount of serotonin — a neurotransmitter linked to feelings of well-being. “Appropriate levels of serotonin lead to mood stability,” she explains. Bieber says blood samples taken from those struggling with SAD frequently show a decreased level of serotonin, which she believes may account for a depressed emotional state. In addition to spending time outdoors, she also advises maintaining a consistent sleep schedule, in order to fight fatigue. “[SAD patients need] a regular night sleep time and a regular wake-up time,” Bieber said, adding that all elec-
tronics should be turned off at least 30 minutes prior to bed, as the light screens emit can “disturb sleep patterns.” Dr. Nancy Taylor, a chiropractor and certified nutritionist in Bridgewater, says that the fatigue SAD patients experience may also be due to a vitamin deficiency. Pointing out vitamin D is predominantly absorbed through sunlight, and that a deficiently leads to “muscle weakness,” Taylor says a lack of the vitamin could explain why those with SAD frequently feel tired. If patients are unable to spend more time outdoors, she recommends increasing one’s daily dose by eating eggs, fish and fortified dairy products, or to consider taking a supplement. While these lifestyle adjustments may help individuals experiencing mild SAD symptoms, Bieber advises anyone with severe symptoms to immediately seek assistance from a health care »See SAD, Page 8
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Bloom
Winter 2014